W.O.D.

Burn Time

CrossFit Fireground – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Coach lead warm up

Burn

Burning Run (5 Rounds for reps)

AMRAPx5

Round 1

Run 400m/ RX+ Run 600m/ FX 200m Run

Remaining time

OH Lunges 45/25 “Plate”/FX Lunges

Score Lunge reps

Rest 2 Min

Round 2

Run 400m/ RX+ Run 600m/FX Run 200m

Remaining time

Sit-Ups

Score Sit-Ups

Rest 2 min

Round 3

Run 400m/ RX+ Run 600m/FX Run 200m

Remaining time

Burpees

Score Burpees

Rest 2 min

Round 4

Run 400m/ RX+ Run 600m/FX Run 200m

Remaining time

Air Squats

Score Squats

Rest 2 min

Round 5

Run 400m/ RX+ Run 600m/FX Run 200m

Remaining time

KB Swings 1.5/1/FX 35#/25#

Hump Day WOD

CrossFit Fireground – CrossFit

View Public Whiteboard

Metcon

Bear Crawl (Time)

For Time

27 P Cleans 115/85

27 Front Squats 115/85

27 Deadlifts 155/105

Rest 1 Min

21 P Cleans 135/95

21 Front Squats 135/95

21 Deadlifts 185/135

Rest 1 Min

15 P Cleans 155/105

15 Front Squats 155/105

15 Deadlifts 225/155

RX+

For Time

27 Bench Press 135/85

27 Front Squats 135/85

27 Deadlifts 185/135

Rest 1 Min

21 Bench Press 155/95

21 Front Squats 155/95

21 Deadlifts 225/155

Rest 1 Min

15 Bench Press 185/105

15 Front Squats 185/105

15 Deadlifts 275/185
Only 1 bar per athlete and you will place the bar on the floor after the bench press to do the front squats & Deadlifts. If you need to scale any of the weights you will need to do the RX version>

Extra Work

Metcon (3 Rounds for reps)

Capacity Builder

3 Rounds

2 Min Window

15/12 Cal Row

10 C2B Pull-Ups

Max Wallballs 20/14

Rest 30 Sec Between Rounds

Time to build some capacity

CrossFit Fireground – CrossFit

View Public Whiteboard

Capacity Builder (4 Rounds for reps)

In a 1:30 Window:

9 Power Cleans RX 95/65 RX+ 115/85

9 Front Squats

9 Push Jerks

Time Remaining

Rx Max Pull-ups

RX+ Max Ring Muscle Ups

Rest 30 Sec

In a 1:30 Window

7 Power Cleans RX 115/85RX+ 135/95

7 Front Squats

7 Push Jerks

Time Remaining

RX Max Pull-ups

RX+ Max Ring M/U

Rest 30sec

In a 1:30 window

5 Power Cleans Rx 135/95 RX+155/105

5 Front Squats

5 Push Jerks

Time Remaining

RX Pull-Ups

RX+ Ring M/U

Rest 30 sec

In a 1:30 Window

3 Power Cleans RX 155/105 RX+185/135

3 Front Squats

3 Push Jerks

Time remaining

RX Pull-ups

RX+ Ring M/U
Your score will be 4 separate rounds. Each round you will score your pull-ups or M/U only

Master Splinter (Time)

3 Rounds

400m Run

12 Burpees Box Jump Overs 24/20

15 Thrusters 95/65

Team WOD Saturday

CrossFit Fireground – CrossFit

View Public Whiteboard

Metcon (AMRAP – Rounds and Reps)

AMRAPx30

Teams of 3

100 Sit-Ups

50 Fat Bar Push Press 90/70

100 Pull-Ups

50 Fat Bar Deadlifts 90/70

100 Wallballs 20/14

50 Fat Bar Thrusters 90/70

100 Burpees

50 Fat Bar Front Rack Lunges 90/70

Run 600m
Teams of 3 and only 1 fat bar per team. If you have female/male team you will need to remove the weight and replace clips. The bars are 20# so put a 25 & 10 on each bar and remove the 10 for the females.

If we run out of fat bars have and teams that are scaling to just us a reg bar.

Happy Friday Fireground

CrossFit Fireground – CrossFit

View Public Whiteboard

DB Bench Press (10-10-10)

Doing 3 sets with rest between. The last set will be your score. If you do all 3 sets at the same weight, just put 3 sets of 10 reps

Tummy Time (Time)

15-12-9-12-15

Knee Raises

Deadlifts 185/125

Bar Over Burpees

RX+

T2B

Deadlifts 205/145

Bar-Facing-Burpees

Taco Tuesday

CrossFit Fireground – CrossFit

View Public Whiteboard

Warm-up

Metcon

Road Trip (Time)

5 Rounds

15 KB Swings 1.5/1

200m Run

40 II Unders/80 Singles

RX+

5 Rounds

15 KB Swings 2/1.5

400m Run

40 II Unders

Extra Work

Metcon (AMRAP – Reps)

AMRAPx6

1 Strict Handstand Push-Up

1 Strict Pull-Ups

2 Strict Handstand Push-Ups

2 Strict Pull-Ups

3 Strict Handstand Push-Ups

3 Strict Pull-Ups

Continue up by 1 until time is complete.

Overhead Squats

CrossFit Fireground – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

1 Min Row/Bike

1 Min PVC Pass Through

1 Min PVC Overhead Squats

BB Work

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

2 Rounds

30 Sec Plank

10 BB Pausing Overhead Squats (2 Sec)

5 Walkouts

Weightlifting

Tempo Overhead Squats (1-1-1)

Sets of 50%-55%-60%

Tempo: 5 Seconds Down, 2 Second pause at bottom
Not looking for a heavy 1 rep. The Percentages are based off your 1 RM Overhead Squat

Pausing Overhead Squats (1-1-1)

Sets @ 65%-70%-75%

Pause: 2 Seconds in Bottom

Metcon

Hot Mess (Time)

2 Rounds

25 Overhead Squats 95/65

15 Burpees

RX+

2 Rounds

25 Overhead Squats 115/85

35/25 Cal Bike/Row

Team WOD

CrossFit Fireground – CrossFit

View Public Whiteboard

Metcon (2 Rounds for reps)

Today we have a 2 part team WOD for time. Each part scored separately.

Teams of 2

Part 1

Team Grace

30 Clean & Jerks RX 135/95 RX+185/135

Rest 5 Min

Part 2

Team “Dead & Company”

Buy in Run 1 mile

21-15-9

Deadlifts RX-225/155 RX+275/185

Box Jump Overs 24/20

T2B

Cash-Out Run 1 mile